Perimenopause can sometimes feel like your nervous system is doing the most.
One minute you feel steady. The next minute you feel overstimulated, tired, a little emotional, and somehow still wide awake at night.
If that sounds familiar, I want to say this gently:
You are not “too sensitive.” You are not “failing at self-care.”
Your body may simply be moving through a real hormonal transition, and your nervous system is responding to it.
I’m not a medical professional, and I’m not here to diagnose anything. I’m here as a Reiki practitioner and ritual guide, offering a simple evening routine that may help support your nervous system when perimenopause overwhelm feels heaviest. If you’re new to energy healing, you might start by reading my story of how I became a Reiki Master to understand the heart behind this work.
What Is Perimenopause? (In Plain Language)
Perimenopause is the transitional period before menopause, when hormone levels (especially estrogen and progesterone) begin to shift. Menstrual cycles may become irregular, and your body starts adjusting to a new hormonal baseline.
For many women, this phase can last anywhere from a few years to over a decade. During this time, it’s common to experience:
-
-
Sleep disruption or insomnia
-
Mood shifts, irritability, or heightened anxiety
-
Brain fog and difficulty concentrating
-
Hot flashes or night sweats
-
Lower stress tolerance
-
Emotional overwhelm that feels disproportionate to the situation
-
These experiences are widely documented, and research shows that roughly 40 to 50 percent of women in perimenopause report significant mood and anxiety symptoms. The hormonal fluctuations, particularly the early decline in progesterone, affect neurotransmitters like serotonin and GABA, which play key roles in regulating mood, calm, and sleep.
If you suspect you may be entering perimenopause, speaking with a licensed healthcare professional can provide personalized guidance for your body and health history. Support matters, and you deserve informed care.
Why Perimenopause Anxiety and Overwhelm Feel Worse at Night
Many women notice that perimenopause symptoms, especially anxiety and overwhelm, intensify in the evening.
During the day, responsibilities and distractions keep your nervous system moving forward. But when things finally slow down, your body has space to speak. And sometimes what it says is loud.
This can show up as:
-
-
A racing mind at bedtime that you can’t seem to quiet
-
Emotional sensitivity or unexpected tears
-
Feeling physically hot, restless, or unable to get comfortable
-
The classic “wired but tired” feeling, where you’re exhausted yet unable to fall asleep
-
There’s a biological reason for this. As estrogen levels decline during perimenopause, cortisol (your primary stress hormone) can rise, especially when it’s not being regulated the way it used to be. At the same time, lower progesterone means less support for the GABA system, your brain’s natural calming mechanism.
The result? Your nervous system can feel like it’s stuck in “on” mode, even when you’re physically drained.
This is where a calming evening routine becomes more than a nice idea. It becomes a real tool for supporting your body through this transition.
A Calming Perimenopause Evening Routine (15 Minutes)
This routine is intentionally simple. No complicated steps. No pressure to do everything perfectly.
Even one or two of these steps can make a meaningful difference in how your nervous system settles for the night.
Step 1: Shift Your Environment (2 Minutes)
Before you try to calm your mind, start by shifting your surroundings. Your nervous system responds to environmental cues, so changing the signal in your space can help your body begin to downshift.
-
-
Dim the lights or switch to warm, low lighting
-
Put your phone on Do Not Disturb
-
Pour a glass of water or make a warm cup of herbal tea
-
Then say quietly to yourself:
“I’m allowed to slow down.”
Sometimes your nervous system simply needs permission to release the day.
Step 2: Light a Candle and Set One Intention (2 Minutes)
Lighting a candle can serve as a powerful signal that your day is ending and your evening ritual has begun.
Choose a candle that reflects the kind of energy you need tonight. Many people enjoy using crystal-infused candles for this purpose:
-
-
Amethyst candles for calm and quiet
-
-
-
Black Tourmaline candles for grounding and energetic protection
-
Rose Quartz candles for softness and emotional ease
-
These stones are often used symbolically in spiritual and energy healing practices to represent those qualities. You can explore the healing properties of different crystals to find the ones that resonate most with you.
Now set one simple intention for the evening:
“I’m returning to center.”
“I’m choosing ease.”
“I’m safe to rest.”
One sentence is enough. The act of choosing it is what matters.
Step 3: A Simple Breath work Reset (3 Minutes)
Breath work is one of the most accessible tools for calming the nervous system, and research supports its effectiveness for managing stress and anxiety during perimenopause.
Place one hand on your chest and one on your belly. Try this extended exhale pattern:
-
-
Inhale slowly for a count of 4
-
Exhale slowly for a count of 6
-
Repeat for four rounds.
The extended exhale activates the parasympathetic nervous system, the part of your body responsible for rest, digestion, and recovery. You’re not forcing calm. You’re inviting your body to soften.
Step 4: A Short Meditation for Letting Go (5 Minutes)
Close your eyes and ask yourself one question:
“What am I carrying that I can set down for tonight?”
You don’t need to solve anything. You don’t need to figure it out. Just notice what comes up.
If your mind wanders (and it will), gently return your attention to:
-
-
The candle flame
-
The rhythm of your breath
-
The feeling of your hand resting on your chest
-
Even five quiet minutes can shift how your nervous system settles into the night. This isn’t about perfection. It’s about presence.
Step 5: Seal the Ritual (3 Minutes)
To close your evening routine, choose one small grounding action:
-
-
Write down three words for how you want to feel tomorrow
-
Place your hand on your heart and say: “With love and gratitude, I release today.”
-
Slowly stretch your shoulders, neck, and jaw, the places where we tend to hold tension
-
Then blow out your candle with intention. Let that moment signal completion.
Your evening is now yours. Your body knows what to do next.
If You Only Have One Minute Tonight
Not every night allows for a full routine, and that’s okay. Try this simple nervous system reset:
-
-
Dim one light
-
Place one hand on your heart
-
Breathe in for 4, breathe out for 6
-
Repeat six times
-
Then say quietly:
“My body is allowed to rest.”
Small rituals count. Consistency matters more than complexity.
Where Reiki Fits Into Perimenopause Support
If you’re new to Reiki, here’s the grounded version. You can also read a more in-depth look at how Reiki helps ease anxiety and reset the nervous system.
Reiki is a gentle, non-invasive energy healing practice rooted in the Japanese tradition. Many people experience it as deep rest, nervous system support, and a return to internal steadiness.
During a session, some people feel warmth or tingling. Some experience emotional release. Others simply notice that their breathing slows and their mind becomes quieter.
A growing body of research supports its use as a complementary therapy. One randomized controlled study found that Reiki practice significantly reduced menopausal symptoms, including psychological and physical complaints, and lowered depression levels in postmenopausal women. Other studies have found it effective for reducing anxiety, promoting relaxation, and supporting sleep quality.
If you’re curious about what the experience actually feels like, read about what happens after a Reiki session and how the nervous system finds calm.
Reiki is not a replacement for medical care. But many women choose it as a complementary practice alongside conventional treatment, especially during seasons of hormonal transition, stress, or emotional overwhelm.
What Clients Often Notice
Many people come to Reiki during seasons of stress, transition, or emotional overwhelm. Perimenopause is one of the most common reasons women seek support.
“After each session, I leave feeling more aligned, centered, and steady. Like my nervous system can finally exhale.”
— Lessie A.
While every experience is different, many people describe feeling calmer, lighter, and more grounded after a session.
If You Want Support That Is Held With Care
If perimenopause has you feeling overwhelmed, anxious at night, or disconnected from your sense of calm, this is your invitation to pause, reset, and realign.
I offer the Crystal Reiki Reset (60 minutes), a session designed to dissolve stress, release tension, and infuse your system with renewed calm and clarity.
In-person: 495 Flatbush Ave, Suite 51, Brooklyn, NY 11225
Virtual sessions: Available for clients in Long Island, New Jersey, and beyond.
Not sure whether in-person or virtual is right for you? Read about how to choose between in-person and virtual Reiki.
If you’re not ready for a session yet, try the evening routine above for three nights this week. Notice how your body responds. Small shifts still count.
A Gentle Reminder
If your symptoms feel intense, disruptive, or frightening, please reach out to a licensed healthcare professional. You deserve care that supports your whole self.
Individual experiences vary. My offerings are intended to support spiritual wellness and personal self-care and are not a substitute for professional medical advice or treatment.